“ Fiber is our best friend to improve insulin sensitivity,” says Phillips.
With a high water content and little to no starch, vegetables like broccoli, leafy greens, and peppers are high-fiber foods that will not spike blood sugar like starchy veggies such as white potatoes and butternut squash. Other whole grains include barley, buckwheat, quinoa, and millet. Switching out white rice for brown rice, or white bread for whole wheat can make a difference to your blood sugar. Unlike refined carbohydrates like white bread and baked goods, whole grains have a lower glycemic index and do not affect blood sugar levels as quickly as refined carbohydrates. Low glycemic index foods that are good for people with prediabetes include. These foods are digested and absorbed over a longer period of time, keeping your blood sugar and insulin levels balanced. 8 foods to eat for prediabetesįoods that are lower on the glycemic index (GI), such as those containing complex carbohydrates, protein, and healthy fats, don’t raise your blood sugar quickly. Therefore, if you are already following DASH or want to, it would fit your needs for diabetes and hypertension prevention. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, aka high blood pressure, also calls for whole grains, lower carbs, fruits, and vegetables over processed foods and saturated fats. The US News and World named it the best overall and best for diabetes diet in 2022. The Mediterranean Diet follows many of the same tenets as the glycemic index, so, modifying it to meet your glycemic needs would likely keep your insulin levels balanced, according to The American Heart Association. This scale rates how foods containing carbohydrates affect your body’s blood sugar from 0 to 100. “Understanding glycemic index (GI) of different food groups can be an important tool to help balance insulin levels” because “Foods that are lower on glycemic index have fewer carbohydrates,” Dr. In terms of diets with a name, Phillips does not recommend keto because “when someone has been following the keto diet and then starts introducing carbohydrates again-their insulin needs go through the roof.” Instead, aim to include a variety of foods. Diets based on restriction tend to fail because of the cycle of shame that occurs if you mess up and eat the food you’ve banned. “The best diet (aka way of eating) for prediabetes is the one that you can sustain,” says Erin Phillips, registered dietitian and diabetes specialist in Seattle. That means incorporating lean meats, legumes, beans, tofu, and vegetables-while cutting back on pasta, bread, and processed foods. “ A diet rich in protein, lower in carbohydrates, and heavy on greens are the most ideal dietary practices,” says Keta Pandit, MD, an endocrinologist with Texas Diabetes and Endocrinology. There is no set prediabetes diet, like the DASH diet for hypertension.
In this case, the goal is to prevent prediabetes from progressing to Type 2 diabetes. When you hear the word “diet,” you likely think of restricting calories for the sake of weight loss. Prediabetes, as the name suggests, is the precursor to diabetes-a serious health condition that occurs when your body cannot properly use insulin, the hormone that helps glucose get to your cells and help your body function.
That means 96 million people across America have blood sugar that is higher than normal. Centers for Disease Control and Prevention (CDC).
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